For Time:
25 SDHP 95/65
400m row
25 burpees
Hollie: 5:59 chest not always to the floor on burpees near the end.
For Loads
High hang squat clean/hanging squat clean/Squat clean 1.2.3 x 5; 180 sec. rest
+
Chin ups @ 31x1, 2-3 x 5, 120 sec. rest
+
3 Rounsa
CTB pull ups; 0 sec. rest
AMRAP air squats in 1 minute; rest 60 secs.
Hollie:
Clean complex= 80, 90, 95, 100, 105, 110 did the high hang and hanging and 1 clean then arms gave out. All a mind thing. Next time start heavier!
Weighted chin ups= 2 x Strict, 3 x 5 lbs, 3 x 10lbs, 3 x 15lbs,20lbs 1+1 Had to kip to get up but was happy to get it anyway. Haven't done this in a really long time.
Rounder:
15/42, 13/40, 10/37 Forgot it was chest to bar but my pull ups have been really down lately where I could get 5 if lucky, so happy with the numbers.
Thursday, August 27, 2009
Wednesday, August 26, 2009
1 mile runs and double unders
1 mile run 60%, 70%, 80%, 90%
3 min. rest
4 mins. of double unders, sets of 30 unbroken
3 min rest
1 mile run 90%, 80%, 70%, 60%
6 sets of 20 double unders
3 min rest
1 mile run cool down
first run 8:33, my double unders still suck and my rope also was to short and kept hitting my make shift hair do - a bit frustrating. I regrouped on the 6 sets of dble unders and they went much better. My 1 mile "track" was about about 100' longer. Did this at Chad's soccer practise, it must have been a site during those dble unders:) wiped my dirty, sweaty face on my shirt, definitely wasn't winning any mother beauty awards last night:) Slept like a log though!!!
I wrote this out for John on the white board before I left last night but forgot to put the rests in, yikes!!!:)
3 min. rest
4 mins. of double unders, sets of 30 unbroken
3 min rest
1 mile run 90%, 80%, 70%, 60%
6 sets of 20 double unders
3 min rest
1 mile run cool down
first run 8:33, my double unders still suck and my rope also was to short and kept hitting my make shift hair do - a bit frustrating. I regrouped on the 6 sets of dble unders and they went much better. My 1 mile "track" was about about 100' longer. Did this at Chad's soccer practise, it must have been a site during those dble unders:) wiped my dirty, sweaty face on my shirt, definitely wasn't winning any mother beauty awards last night:) Slept like a log though!!!
I wrote this out for John on the white board before I left last night but forgot to put the rests in, yikes!!!:)
Monday, August 24, 2009
Run Muscle Ups, Dble Unders, Row Aug 24/09
WOD for Time:
400 m run
10 Muscle Ups
150 Double Unders
10 Muscle Ups
400 m row
John did:
400 m run
30 pull ups
30 ring dips
150 double unders
30 pull ups
30 ring dips
400 m run
30 pull ups
30 ring dips
Hollie:
400 m run
25 pull ups
15 assisted stationary dips
15 - 135 lbs deadlifts
150 double unders
25 pull ups
15 assisted stationary dips
15 - 135 lb deadlifts
400 m row
25 pull ups
15 assisted dips
15 - 135 lb deadlifts
35:04 Felt a little pukie during the dble unders:)
400 m run
10 Muscle Ups
150 Double Unders
10 Muscle Ups
400 m row
John did:
400 m run
30 pull ups
30 ring dips
150 double unders
30 pull ups
30 ring dips
400 m run
30 pull ups
30 ring dips
Hollie:
400 m run
25 pull ups
15 assisted stationary dips
15 - 135 lbs deadlifts
150 double unders
25 pull ups
15 assisted stationary dips
15 - 135 lb deadlifts
400 m row
25 pull ups
15 assisted dips
15 - 135 lb deadlifts
35:04 Felt a little pukie during the dble unders:)
Clean and Jerk 15-12-9 Aug. 23/09
Warm Up:
John 150 dble unders
3 Rounds
12 push ups
15 squats
15 sit ups
Hollie:
50 dble unders
5 pushes
10 squats
15 sits
WOD
15-12-9 Squat Clean and Jerk
Touch and go, if need to rest do in rack position or on thighs
John:
15 = 115
12 = 125
9 = 135 rx'd
Hollie:
90 = 7+8
95 = 8+4
100 = 4+2+1+1+1
Mental battle for me. Couldn't get that thing over my head if I did two in a row at the end.
Cool down
3 rounds
2 minute plank position hold
2 minute break
John 150 dble unders
3 Rounds
12 push ups
15 squats
15 sit ups
Hollie:
50 dble unders
5 pushes
10 squats
15 sits
WOD
15-12-9 Squat Clean and Jerk
Touch and go, if need to rest do in rack position or on thighs
John:
15 = 115
12 = 125
9 = 135 rx'd
Hollie:
90 = 7+8
95 = 8+4
100 = 4+2+1+1+1
Mental battle for me. Couldn't get that thing over my head if I did two in a row at the end.
Cool down
3 rounds
2 minute plank position hold
2 minute break
Thrusters, chest to bar pulls rows OPT style Aug. 22/09
A1. 1.1.1.1.1.x 5 Thrusters 20x0 re-rack between reps for 10 secs. 120 rest
A2. AMRAP chest to bar pullups x 5, 120 sec. rest
5 min break
Row 30 seconds for calories with 120 break
John:
A1. 155, 155, 155, 155, 155
A2. 13, 13, 13, 14, 14
Rows. 16, 16, 16, 17, 17
Hollie:
A1. 80 x 5, 95 x 5 , 105 x 5 , 110x 5, 110 x 4+1
A2. 6+4, 6+4, 5+5, 6+5, 4+3+1+1+1
Rows: 11, 11, 11, 10
John wished he would have started lighter and worked up to get a heavier number on the thrusters.
I was happy to get 110 on the thrusters because my previous one time max was 105. Sweet!!!
A2. AMRAP chest to bar pullups x 5, 120 sec. rest
5 min break
Row 30 seconds for calories with 120 break
John:
A1. 155, 155, 155, 155, 155
A2. 13, 13, 13, 14, 14
Rows. 16, 16, 16, 17, 17
Hollie:
A1. 80 x 5, 95 x 5 , 105 x 5 , 110x 5, 110 x 4+1
A2. 6+4, 6+4, 5+5, 6+5, 4+3+1+1+1
Rows: 11, 11, 11, 10
John wished he would have started lighter and worked up to get a heavier number on the thrusters.
I was happy to get 110 on the thrusters because my previous one time max was 105. Sweet!!!
10K - Aug. 20/09
Ran up Robertson, down 248th to 56th, to 240th and home. I think it's a little less than 10 K but I wanted to say I'd done it. Lots of huge hills and very hot. Lots of water at the end:)
Squat Cleans running Aug. 19/09
3 Rounds
10 Squat Cleans 95/65
400 m run
1 min rest
3 Rounds
5 Squat Clean and Jerks 135/95
10 burpees
10 pullups
2 min break
500 m row for time: Hollie 1:54
Jay: 1:53
10 Squat Cleans 95/65
400 m run
1 min rest
3 Rounds
5 Squat Clean and Jerks 135/95
10 burpees
10 pullups
2 min break
500 m row for time: Hollie 1:54
Jay: 1:53
Pulls, Pushes, Cleans Aug. 15/09
1. 5 pullups, 10 pushups, 1 clean
2. 5 pullups, 10 pushups, 2 cleans
3. 5 pulls, 10 pushes, 3 cleans
4.
5.
Run 800m
6. 5 pulls 10 pushes, 5 cleans
7. 5 pulls, 10 pushes, 4 cleans
8.
9.
10.
John: 145lbs for cleans 17:20
Hollie: 100 for cleans 27:16
Jay: 125lbs for 2 rounds then 115lbs for remainder
25:40
2. 5 pullups, 10 pushups, 2 cleans
3. 5 pulls, 10 pushes, 3 cleans
4.
5.
Run 800m
6. 5 pulls 10 pushes, 5 cleans
7. 5 pulls, 10 pushes, 4 cleans
8.
9.
10.
John: 145lbs for cleans 17:20
Hollie: 100 for cleans 27:16
Jay: 125lbs for 2 rounds then 115lbs for remainder
25:40
Backsquats Bench Press Aug. 13/09
Backsquats
3,3,3,3,3
Hollie: 95, 115, 1125, 135
Bench Press
3,3,3,3,3
Hollie: 75,90,100, 2x110,1x115,1x120(p.r.),1x125(p.r.), 1x130(p.r.)
Row 250m
Row 100m = 20.3
Happy with the bench press p.r. of 15 lbs
3,3,3,3,3
Hollie: 95, 115, 1125, 135
Bench Press
3,3,3,3,3
Hollie: 75,90,100, 2x110,1x115,1x120(p.r.),1x125(p.r.), 1x130(p.r.)
Row 250m
Row 100m = 20.3
Happy with the bench press p.r. of 15 lbs
Monday, August 10, 2009
Lift, Move, Rest, Repeat - Aug. 10/09
3 Rounds
12 touch and go heavy SDHi Pull
2 minute row at 80%
2 minute rest
5 Minute Break
12 heavy kettlebell swings
2 minute run at 80%
2 minute rest
5 Minute Break
3 Rounds
20 push ups
20 box jumps
20 sit ups
Jay and I did this one this morn. Jay started with the SDHP at 95 lbs and rowing, approx. 500 m per row. I started with the 1.5 pood kbell and 2 minutes of running approx. 400 m. We switched, I used 75 lbs for SDHP, our heaviest Kbell is 1.5 so Jay used that too. Finished off the rounder which also felt hard but good!!! Hopefully John will do this one tonight:)
12 touch and go heavy SDHi Pull
2 minute row at 80%
2 minute rest
5 Minute Break
12 heavy kettlebell swings
2 minute run at 80%
2 minute rest
5 Minute Break
3 Rounds
20 push ups
20 box jumps
20 sit ups
Jay and I did this one this morn. Jay started with the SDHP at 95 lbs and rowing, approx. 500 m per row. I started with the 1.5 pood kbell and 2 minutes of running approx. 400 m. We switched, I used 75 lbs for SDHP, our heaviest Kbell is 1.5 so Jay used that too. Finished off the rounder which also felt hard but good!!! Hopefully John will do this one tonight:)
Sunday, August 9, 2009
Jay Tabatta Something Else Aug. 9/09
Pull Ups - 10,7,4,2,4,5,5,5 = 42
Push Ups - 12,8,6,5,5,4,4,4 = 48
Sit ups - 10,10,10,10,10,10,10,12 = 82
Squats - 17,18,19,18,17,16,17,19, = 141
Total = 313
Push Ups - 12,8,6,5,5,4,4,4 = 48
Sit ups - 10,10,10,10,10,10,10,12 = 82
Squats - 17,18,19,18,17,16,17,19, = 141
Total = 313
Flight Simulator Aug. 9/09
You know what it is!!!
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20
25
30
35
40
45
50
45
40
35
30
25
20
15
10
5
I had to convince John to do this one today as neither of us like or are good at double unders. My argument was let's not try to rx it but just get the numbers done. Well by the time John got to 50, he was killing them. Did 50 at 30+20, rx'd all on the way down. Watching Sterling's video was helpful and YMR's advice was good too. Mine are getting there and I have the feel for doing it the right way, I just get frustrated when it doesn't go smooth. John is really happy with the results - he will definitely rx next time:) Sweet!!!!
Hollie: 56:13
John: Didn't time but about half the time it took me.
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20
25
30
35
40
45
50
45
40
35
30
25
20
15
10
5
I had to convince John to do this one today as neither of us like or are good at double unders. My argument was let's not try to rx it but just get the numbers done. Well by the time John got to 50, he was killing them. Did 50 at 30+20, rx'd all on the way down. Watching Sterling's video was helpful and YMR's advice was good too. Mine are getting there and I have the feel for doing it the right way, I just get frustrated when it doesn't go smooth. John is really happy with the results - he will definitely rx next time:) Sweet!!!!
Hollie: 56:13
John: Didn't time but about half the time it took me.
Saturday, August 8, 2009
A- Aug. 8/09
John and I did one of OPT and Sterling's wod's today
A1. Barbell Lunges @ 10x1, 6 per leg x 4 - 90 sec. rest
A2. Strict Ring Dips @ 2121 - amrap x 4 - 90 se. rest
B. Pistols 3011, 8-15/leg x 3 sets - 45 sec. between legs
C.1 Heavy Implement Russian Step Ups @ 1110 - 15 per leg 3 - 60 sec
C2. KTE 10x0, 20 x3; 60 sec.
Well, what can I say, it went like this:
John:
BB Lunges - 95,95,95,95
SR Dips - 6,7,6,6 wasn't to keen on these - second hardest
Pistols - we suck at these and were humbled. 8 on a box assisted at first but he was struggling but getting them at the end. First hardest.
HIR Step up - 2 x 20lb dumb bells
KTE - 20, 20,15/5
Hollie:
BB Lunges - 65,60,60,65
Dip Station (not rings) - 2+1+1 + 2 assisted, 1+1+1+5 assist, 2+1+1, 1+6 assist
Pistols sucked, I could get down but needed help up, tried to use as little help as possible but sometimes that was a lot:) We need to do these more. Both John and I could do these not that long ago.
HIR Step Ups - 15 @ 2x10lb dumbells for 2 rounds, 2 x 12.5 lb plates for last round
KTE - 15+5, 12+6+2,8+5+4+3. Without the breaks I wasn't getting to the elbows. No swinging.
Not sure how the post wod fuel thing is working so we are having our usual protein shake:)
We are thinking about the double unders for tomorrow. Yikes!!!
A1. Barbell Lunges @ 10x1, 6 per leg x 4 - 90 sec. rest
A2. Strict Ring Dips @ 2121 - amrap x 4 - 90 se. rest
B. Pistols 3011, 8-15/leg x 3 sets - 45 sec. between legs
C.1 Heavy Implement Russian Step Ups @ 1110 - 15 per leg 3 - 60 sec
C2. KTE 10x0, 20 x3; 60 sec.
Well, what can I say, it went like this:
John:
BB Lunges - 95,95,95,95
SR Dips - 6,7,6,6 wasn't to keen on these - second hardest
Pistols - we suck at these and were humbled. 8 on a box assisted at first but he was struggling but getting them at the end. First hardest.
HIR Step up - 2 x 20lb dumb bells
KTE - 20, 20,15/5
Hollie:
BB Lunges - 65,60,60,65
Dip Station (not rings) - 2+1+1 + 2 assisted, 1+1+1+5 assist, 2+1+1, 1+6 assist
Pistols sucked, I could get down but needed help up, tried to use as little help as possible but sometimes that was a lot:) We need to do these more. Both John and I could do these not that long ago.
HIR Step Ups - 15 @ 2x10lb dumbells for 2 rounds, 2 x 12.5 lb plates for last round
KTE - 15+5, 12+6+2,8+5+4+3. Without the breaks I wasn't getting to the elbows. No swinging.
Not sure how the post wod fuel thing is working so we are having our usual protein shake:)
We are thinking about the double unders for tomorrow. Yikes!!!
Friday, August 7, 2009
Thursday, August 6, 2009
Row, Burpees and Run
3 Rounds for Time:
500m row
21 Burpees
400 m run
Hollie: 24:07 (p.r. for this is 23:13 on Feb. 15/09)
Jay: 22:27
Chad: 23:39
Finished off with 3 Rounds of
10 - 20 lb weighted situps anchored and ab mat
10 - ab wheel
10 per arm - renegade row 30/25
Still hate the rower, but day 2 of zoning and waiting to see improvement:) It's coming!!!
500m row
21 Burpees
400 m run
Hollie: 24:07 (p.r. for this is 23:13 on Feb. 15/09)
Jay: 22:27
Chad: 23:39
Finished off with 3 Rounds of
10 - 20 lb weighted situps anchored and ab mat
10 - ab wheel
10 per arm - renegade row 30/25
Still hate the rower, but day 2 of zoning and waiting to see improvement:) It's coming!!!
FGB Aug. 5/09
3 Rounds
20/14lb wall ball
75/55lb sumo deadlift hi pull
box jumps
75/55 push press
row for calories
1 minute at each station with a one minute rest after the row.
Hollie: 246 - 55lbs for sdhp and p.p. but could only box step up, first time for wall ball which I found harder especially on the last round.
Jay: 247 P.r by 46 rx'd
Chad: 253 @ 65lbs
Chad did this wod at the cert. last year and vowed never to do it again. He couldn't stand watching us through the agony and decided to join in. Fun times at High Voltage!!!
Jay is 38 yrs old, 5'8" and 158 lbs
20/14lb wall ball
75/55lb sumo deadlift hi pull
box jumps
75/55 push press
row for calories
1 minute at each station with a one minute rest after the row.
Hollie: 246 - 55lbs for sdhp and p.p. but could only box step up, first time for wall ball which I found harder especially on the last round.
Jay: 247 P.r by 46 rx'd
Chad: 253 @ 65lbs
Chad did this wod at the cert. last year and vowed never to do it again. He couldn't stand watching us through the agony and decided to join in. Fun times at High Voltage!!!
Jay is 38 yrs old, 5'8" and 158 lbs
Tuesday, August 4, 2009
Strict, Press, Jerk July 31/09
5 Rounds for time:
5 Strict Press 95/65
10 Push Press 95/65
15 Push Jerk 95/65
Hollie: 16:17
This sucker was actually harder than I thought it would be. Had to drop the strict press to 45lbs after the first round. Didn't have time for the inversions as we were leaving for the Okanagan and I was pushing it to do this much.
Have had three days off now - gotta get back into the groove:)
5 Strict Press 95/65
10 Push Press 95/65
15 Push Jerk 95/65
Hollie: 16:17
This sucker was actually harder than I thought it would be. Had to drop the strict press to 45lbs after the first round. Didn't have time for the inversions as we were leaving for the Okanagan and I was pushing it to do this much.
Have had three days off now - gotta get back into the groove:)
OPT Style July 30/09
A1. Backsquats 30x0 rest 10 seconds 6, 65,85,90,95,100
A2. Lunges weighted rest 10 secs 12 (6per leg) 20,25,25,25,30
A3. Jumping squats 10x0 hands behind head 15,8/7,8/5/3,8/5/3,5/5/5
Rest 120 seconds
A4. weighted chin ups 3 rest 10 secs- used 10 lbs did in singles
A5. chest to bar pups 6 rest 10 secs - all straight through
A6. kipping 9 - 6/3,5/4,5/2/2, 5/1/1/1
Rest 120 seconds
Should have gone heavier on the backsquats, jumping squats sucked, weighted chin ups were tough, chest to bar pull ups are better than kipping pups for me.
Hollie 30:48
500m row at 2:01
400m jog for cool down.
Jay did 135 lbs for backsquat
30 lb for lunges
3 strict pups
5 kipping pups
7 push ups
otherwise as prescribed
24 something.
I was away and left this for him on the white board, he texted Saturday a.m. to say he could barely run home his quads were on fire:) Fun times!!!
A2. Lunges weighted rest 10 secs 12 (6per leg) 20,25,25,25,30
A3. Jumping squats 10x0 hands behind head 15,8/7,8/5/3,8/5/3,5/5/5
Rest 120 seconds
A4. weighted chin ups 3 rest 10 secs- used 10 lbs did in singles
A5. chest to bar pups 6 rest 10 secs - all straight through
A6. kipping 9 - 6/3,5/4,5/2/2, 5/1/1/1
Rest 120 seconds
Should have gone heavier on the backsquats, jumping squats sucked, weighted chin ups were tough, chest to bar pull ups are better than kipping pups for me.
Hollie 30:48
500m row at 2:01
400m jog for cool down.
Jay did 135 lbs for backsquat
30 lb for lunges
3 strict pups
5 kipping pups
7 push ups
otherwise as prescribed
24 something.
I was away and left this for him on the white board, he texted Saturday a.m. to say he could barely run home his quads were on fire:) Fun times!!!
Clean and Jerk 1 first minute....July 29/09
One 135/95lb clean and jerk the first minute, two the second minute and so on.
Hollie: 4 rounds + 3 rx'd
John: 5 rounds + 3 rx'd
Jay took some breaks but his goal was to do 6 in a minute for his last set and he did get it, just. Nice work!
We chose full squat cleans and jerk.
Hollie: 4 rounds + 3 rx'd
John: 5 rounds + 3 rx'd
Jay took some breaks but his goal was to do 6 in a minute for his last set and he did get it, just. Nice work!
We chose full squat cleans and jerk.
CFL Special July 29/09
3 Rounds for Time:
25 wall ball shots
20 box jumps
15 goblet squats 35lb dumb bell
10 back extensions
5 ab wheel
Hollie: 17:33
Chad: 15 something
Box jumps were the tough one for me.
25 wall ball shots
20 box jumps
15 goblet squats 35lb dumb bell
10 back extensions
5 ab wheel
Hollie: 17:33
Chad: 15 something
Box jumps were the tough one for me.
800m run Cindy, 1000m row
For Time:
800 m row
10 rounds of Cindy
1000 m row
Forgot to check the clock when I rolled off the rower to the floor:) Around 24 minutes. Jay about 30 mins
800 m row
10 rounds of Cindy
1000 m row
Forgot to check the clock when I rolled off the rower to the floor:) Around 24 minutes. Jay about 30 mins
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